Veggies 411

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Thank goodness for chefs!  They have made me fall in love with vegetables! No matter what restaurant you visit nowadays, you can find some truly decadent vegetables! Curried cauliflower, grilled brussel sprouts, roasted peppers, spinach salads, glazed carrots, barbequed asparagus or garlic anything! I LOVE my veggies!

We all know vegetables are good for you. But why? What do they actually do for your health? Well I am in no way a dietician or nutritionist but I certainly have done my research! After doing some digging, I have come up with a fairly comprehensive list of veggies, some of their “groupings” and their health benefits. I included some of the benefits of each vitamin or mineral as I go because I also am curious as to what each “does” for our health.

Within the list below, I am sure you will find a few that you can work into your daily diet – whether it is in a soup or a salad at lunch or as a yummy side at dinner. Make it happen. Not only will your health thank you but so will your taste buds!

Allium foods are the super flavors! They have natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. They include leeks, onions, shallots, scallions and garlic.

Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. Asparagus reduces inflammation and even fights depression.

Beans and peas are much higher in protein than other vegetables. This is why they are a great “meat” alternative for all those veg-heads out there! They also contain fiber, folate, calcium, iron, magnesium and potassium.  They include peas, lentils, and beans – soybeans, lima, kidney and garbanzo.

Bell peppers are great sources of potassium, manganese (collagen production, blood sugar control, and bone production supporter), fiber and vitamins A, B, C and K. They also happen to have twice the vitamin C content of oranges and are packed with antioxidants.

Carrots are known to improve eyesight due to their high levels of carotenoids and vitamin A. But did you know that they also help protect against cancer? They’re also a good source of vitamins B, C and K, fiber, potassium, magnesium and folate.

Cruciferous vegetables are anti-aging and cancer fighting superheroes! They are packed with antioxidants and selenium, immune boosting phytonutrients, vitamins C and K, potassium, calcium, iron and folic acid Included in this group are broccoli, cauliflower, brussel sprouts, and cabbage.

Dark green leafy vegetables are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K. Included in this group are kale, spinach, swiss chard, collard greens, parsley and red/green lettuce.

  • Kale, (one cup of raw kale provides 460 percent of your daily vitamin K (prevents osteoporosis and aids in blood regulation and even reduces menstrual pain), 74 percent of your vitamin A and 107 percent of your vitamin C!
  • Spinach also offers an abundance of vitamin A (cancer fighter, eye support, skin protector and immunity builder) and folate too.

Eggplants are one of the best sources of antioxidants. Their high amount of soluble fiber contributes to healthy blood sugar and cholesterol levels.

Squash are rich in carotenoids (cancer and heart disease prevention), vitamins A and C, potassium, magnesium and fiber.

Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C (helps heal wounds, cancer prevention, prevent cataracts, reduce blood pressure, regulate blood sugar and even treat Parkinson’s disease!), potassium, iron and fiber.

So there you have it! You receive a slew of health benefits by eating these colourful delights! Ensure your plates are as colourful as possible to ensure you are getting enough of your veggies. Your Mom would be so proud!

If you enjoyed this blog or found it informative, you may want to check out some of our other nutrition blogs or sign up for our newsletter!

 


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